Heart Health. Heart Healthy Recipes provided by Haywood Regional Medical Center.
|
|
- Elfrieda Rose
- 5 years ago
- Views:
Transcription
1 Heart Health Heart Healthy Recipes provided by Haywood Regional Medical Center. For more information about nutrition services please call or visit MyHaywoodRegional.com/nutrition
2 5 Ingredient Sweet Potato Quinoa Fritters 2 ½ cups shredded sweet potato ½ cup quinoa flour ½ cup chopped scallions 1 large egg, lightly beaten Pepper to taste Olive or avocado oil for tasting Instructions: 1. In a large bowl, combine the sweet potato, flour, scallions, egg, salt and pepper. Stir the mixture together with a spatula or wooden spoon until combined. 2. Add 2-3 tablespoons of coconut oil into a large skillet over medium-high heat. Once the oil is hot, form small patties out of the sweet potato mixture in your hands. 3. Cook the fritters until golden brown, about 2-3 minutes, then flip and cook and additional 2 minutes. Transfer the fritters to a cooling rack 4. Repeat this process with the remaining mixture 5. Serve! This goes great with black beans and corn.
3 12 Bean Crock Pot Soup 1 bag dry 12 beans 3 quarts water or vegetable stock 1, 1lb bag frozen mixed veggies 1 cup brown rice or quinoa 1 bag veggie crumbles 1. Soak and dry the beans before placing them into the crockpot. 2. Add the water or vegetable stock to the beans 3. Turn crockpot on low to cook in 7-8 hours, high in 4-5 hours. 4. Add mixed veggies, rice or quinoa, and veggie crumbles. 5. Stir every couple hours. 6. After soup is ready spoon into bowls and add hot sauce for a little extra flavor, if desired.
4 Avocado and Fruit Smoothie 1 banana ½ Avocado ½ cup almond milk A touch of honey or agave nectar Frozen fruit of choice up the liquid A handful of greens for added nutrition Optional: 1 tbsp. chia seeds or protein powder 1. Peel and pit the avocado. Cut into chunks and add to blender. 2. Peel the banana. Break into chunks and add to blender 3. Add milk and honey. 4. Add frozen fruit. 5. Blend until smooth. 6. Divide between two large cups and serve!
5 Baked Apple Oatmeal 1 med cooking apple, cored and chopped ½ cup old-fashioned rolled oats 2 Tbsp. raisins ½ tsp cinnamon 1 cup water 1. Preheat oven to 350 F 2. Combine the apple, oats, raisins, cinnamon, salt and water in a small baking dish and stir well. 3. Bake uncovered, stirring once or twice, for 15 to 20 minutes, or until the mixture becomes thick and the apple pieces are fork-tender.
6 Baked Chicken Strips 1 pound boneless, skinless chicken breasts cut into 1 strips ½ cup whole-wheat flour ½ tsp. black pepper ½ tsp paprika or parsley (optional) 1/3 cup skim milk 2 tbsp. low-fat, low-sodium, grated parmesan cheese 1/3 cup quick cooking oats 1 tsp. garlic or onion powder 1. Preheat oven to 375 degrees. 2. Spray a baking sheet with cooking spray. 3. On a plate or shallow dish, combine flour and pepper. 4. Pour milk into a second shallow dish. 5. In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley. (Optional: pulse oat mixture in food processor for 20 seconds for a finer breading ) 6. One at a time, dip chicken strips into flour and turn to coat. Then dip in milk and then oat mixture, turning until well coated. 7. Place coated strips on a prepared baking sheet. 8. Once all strips are on a baking sheet give a light spray with cooking spray. 9. Bake for 20 minutes until golden brown and cooked through. (Optional: if you prefer darker brown crispy tenders, turn on the oven s broiler for the last 1-2 minutes but keep an eye on the tenders so they do not burn during this time!) 10. Enjoy!
7 Black Bean Salad 1 can (15.5oz) low sodium black beans (drained and rinsed) 1 can (15.5oz) no-salt added white corn (drained and rinsed) 1 can (15.5oz) low sodium garbanzo beans (drained and rinsed) 1 large tomato, diced 1 English cucumber, diced ½ cup red onion, diced 1 tsp. minced garlic 2 tbsp. chopped cilantro 1 lime, squeezed 2 tbsp. white wine vinegar 3 tbsp. of avocado or olive oil 1. Mix all together and enjoy!
8 Black Bean Salsa 1 can 16 oz black beans, rinsed, drained 1 pkg 10 oz frozen whole kernel corn, thawed 1 medium tomato, chopped ¼ cup chopped red onion ¼ cup fresh lime juice 1 envelope Garlic & Herb Dressing Mix (GOOD SEASONS) 2 Tbsp chopped cilantro ½ tsp. minced fresh jalapeno pepper (optional) ¼ tsp. ground cumin Mix all ingredients in large bowl until well blended; cover. Refrigerate at least 15 minutes. Serve with tortilla chips.
9 Broccoli Pasta 12 oz fusilli pasta 12 oz frozen broccoli florets 2 clove garlic ½ c fresh basil leaves 3 tbsp. grated lemon zest toasted sliced almond grated parmesan cheese 1. Cook the pasta according to package directions. Reserve 1/2 cup of the cooking liquid, drain the pasta, and return it to the pot. 2. Meanwhile, in a microwave-safe bowl, combine the broccoli, garlic, and 1/2 cup water. Cover and cook on high, stirring once halfway through, until the broccoli is tender, 5 to 6 minutes. Transfer the mixture (liquid included) to a food processor. Add the basil, oil, zest, and 3/4 teaspoon salt, and purée until smooth. 3. Toss the pasta with the pesto and 1/4 cup of the reserved liquid (adding more liquid if the pasta seems dry). Sprinkle with almonds and Parmesan, if desired.
10 Chicken Chili non-stick cooking spray 1 lb. boneless, skinless chicken breasts or tenderloins 1 medium onion (finely chopped) 1 medium bell pepper (chopped) 3 clove garlic (minced) 2 cup fat-free, low-sodium chicken oz. canned, no-salt-added or low-sodium beans (mix or match pinto, red, kidney or navy), drained, rinsed 1/2 tsp. pepper 1 tsp. cumin 1/2 tsp. chili powder jalapeño (optional if you like spicy chili) fresh cilantro (optional) 1/2 cup low-fat, or, fat-free sour cream (optional) 1. Remove visible fat from chicken, cut into bite-sized pieces. 2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes) 3. Lightly mash the drained, rinsed beans with a fork. 4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes. 5. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)
11 Chicken Taco Soup 1 lb chicken tenderloins, frozen/cooked 1 can black beans (no salt added) 1 can corn (no salt added) can tomatoes (no salt added) 4oz can Chili s 6oz can tomato paste cups Vegetable broth, low sodium 1 pkg Mrs. Dash taco seasoning mix 1 pkg of Monterrey jack cheese 1. Toss all ingredients in the crockpot and cook on low for 6-8hrs 2. Eat with tortilla chips and ENJOY
12 Chickpea Veggie Salad 1 can of chickpeas, drained, rinsed 1/3 cucumber (chopped) ½ tomato (chopped) 1 green pepper (can use red or yellow for more color) (chopped) 1/3 red onion (chopped) 2 stalks of celery (chopped) 1 clove garlic (minced) ¼ to ½ tsp. cayenne pepper (depending on your spice preference) ¼ cup olive oil Juice from ½ lemon 1 tbsp. red wine vinegar 1. Mix all ingredients together and enjoy! Tastes even better cold and will keep for several days in the refrigerator.
13 Coleslaw with Apples and Poppy Seeds 2 cups green cabbage (shredded) 1 cup red cabbage (shredded) ½ carrot (shredded) 1 red apple, cored, chopped 1 Granny Smith apple, cored, chopped 2 green onions (finely chopped) ½ cup orange bell pepper (chopped) For Dressing: ¼ cup light or fat-free mayo 3 tbsp. olive oil 1 tbsp. apple cider vinegar Juice of ½ lemon 1 tbsp. poppy seeds Sea salt and ground pepper to taste 1. Whisk together the dressing. 2. Pour on top of cabbage and mix. 3. Refrigerate for at least an hour and serve!
14 Healthy Almond Butter Cups 6 tbsp. All Natural Creamy No-Stir Raw Maple Almond Butter Hershey s Simply 5 Chocolate Syrup 8oz Fat-free Cool Whip 1. Mix cool whip and almond butter together in a bowl. 2. Place cupcake liners in a cupcake pan (mini or regular) and fill with cool whip and almond butter until they are about ¾ full. 3. Decorate each with a drizzle of chocolate syrup. 4. Place in freezer until hardened (1-2 hours). 5. Enjoy!
15 Heart Healthy Omelet 1 tbsp + 1 tsp canola oil 1 cup grape tomatoes (chopped) 1 cup baby spinach 2 eggs or egg whites ¼ cup fat-free milk 2oz fat-free feta cheese 1. In a medium nonstick skillet, heat 2 tsp oil over medium heat, swirling to coat the bottom. 2. Cook the tomatoes and spinach for 2 to 3 minutes, or until the tomatoes are slightly softened, stirring constantly. 3. Transfer to a plate and cover with aluminum foil to keep warm. Set aside. 4. In a small bowl, beat half the eggs or egg whites and half the milk together with a fork. 5. Wipe the same skillet with paper towels. Add 1 tsp oil, swirling to coat the bottom. Place over medium heat. 6. Pour in the egg mixture, swirling to cover the bottom. 7. Cook for 2 minutes without stirring. 8. Using a rubber scraper, gently spread the uncooked part of the moist omelet to the edge. 9. Cook for 1 to 2 minutes, or until no longer moist. 10. With the skillet still on the burner, spoon half the tomato mixture over half the omelet. Top the tomato mixture, with feta. Remove from the heat. 11. Fold the other half of the omelet over the filling. Cut the omelet in half crosswise. 12. Transfer to plates. Cover with aluminum foil to keep warm. 13. Using the remaining ingredients, make and fill a second omelet.
16 Hearty Bean Burrito Bowl 3 tbsp. fresh lime juice 2 tbsp. olive oil ½ tsp. ground cumin ½ tsp Kosher salt ½ tsp pepper 2 cups cooked brown rice 1 can black beans (no salt added), rinsed, drained ½ head romaine lettuce 1 c fresh cilantro (roughly chopped) 1 pint grape tomatoes 1 avocado ½ small red onion Low-fat sour cream Tortilla chips Lime wedges Hot sauce 1. In a small bowl, whisk together the lime juice, oil, cumin, and 1/2 teaspoon each salt and pepper. 2. Divide the rice and beans among serving bowls. Top with the lettuce, cilantro, tomatoes, and avocado. 3. Sprinkle with the red onion, then drizzle with the dressing. 4. Serve with sour cream, tortilla chips, lime wedges, and hot sauce, if desired.
17 Honey Balsamic Roasted Brussels Sprouts 1 1/2 lbs brussels sprouts 3 tbsp olive oil separated 3/4 tsp kosher salt 1/2 tsp ground black pepper 2 tbsp balsamic vinegar 2 tsp honey Instructions: 1. Preheat oven to 425 F. 2. Line a baking sheet with aluminum foil or use a Silpat silicone baking mat 3. Trim off the outer, dry leaves, cut the bottom off and slice sprouts lengthwise. 4. In a large bowl, toss brussels sprouts with 2 tablespoons of olive oil, kosher salt and freshly cracked black pepper to coat thoroughly. 5. Transfer the brussels sprouts to baking sheet and roast until tender and caramelized, about 20 minut es. 6. Place brussels sprouts back in bowl. Add remaining tablespoon olive oil, balsamic vinegar and honey and toss to coat evenly. Taste and season with kosher salt if necessary and serve..
18 Italian Caprese Avocado Toast (makes 4 servings) 1 pint cherry tomatoes (halved) ¼ cup basil (finely sliced) plus more to garnish if desired 4 slices whole-grain or whole-wheat bread 1 avocado, halved, pitted 1/8 tsp. ground black pepper ¼ cup fat-free shredded mozzarella 2 tsp. balsamic vinegar 1. Toast each piece of bread. 2. Slice the avocado in half and remove the pit. Use a spoon to remove the avocado's flesh from the skin and place it into a bowl. Add the chopped basil and pepper. Mash together with a fork. 3. Divide avocado mixture between each toast piece, spreading a layer onto each one. Place each toast onto a plate. 4. Add tomatoes onto the avocado cut-side-down. There may not be space for all the tomatoes, depending on how large the bread is. 5. Divide shredded mozzarella between each toast and drizzle with balsamic vinegar. 6. Garnish with a few basil leaves, if desired. 7. Serve and enjoy! Cooking Tip: If you prefer a gooey, cheesy toast, place under the broiler for 1 to 2 minutes for the mozzarella to melt.
19
20 Makes 6 servings Notes: Lentil, Mushroom, & Sweet Potato Shepherd's Pie 5 medium sweet potatoes, scrubbed 1 cup brown or green lentils, washed ¾ cup uncooked steel cut oats 1 bay leaf 1 tsp. salt 1 tbsp. olive oil 1 lb cremini mushrooms, divided 1 medium yellow onion (chopped) 1 large carrot (chopped) 1 celery stalk (chopped) 1 garlic clove (minced) ¾ cup low-sodium vegetable stock ¼ cup red wine 1 tbsp. tomato paste 1 tbsp. soy sauce or tamari (low sodium) 1 tsp. smoked paprika ¼ cup fresh parsley (chopped) 1. Preheat the oven to 400 F. Prick each sweet potato several times with a fork and place on a baking sheet. Roast for 45 minutes to 1 hour, or until very soft to the touch. Set aside to cool. 2. In a medium pot, combine the lentils, oats, bay leaf, and salt with 5 cups of water. Bring to a boil and lower heat. Simmer uncovered for minutes, or until lentils are soft but not mushy, stirring occasionally to keep the oats from sticking to the bottom of the pot. Discard bay leaf and drain mixture into a colander or sieve. 3. While the lentils and oats are cooking, finely chop half of the mushrooms and set aside. Cut the remaining mushrooms into quarters. Warm the olive oil in a large pot over medium-high heat. Add the quartered mushrooms and a pinch of salt and cook until browned and soft. Add the chopped mushrooms, onion, carrot, celery, and garlic and cook, stirring occasionally, until onions are soft and translucent. 4. Lower heat to medium and add the lentil and oat mixture, followed by the vegetable stock, wine, tomato paste, soy sauce, paprika, parsley, and a few grinds of black pepper. Simmer mixture for 5 minutes. Taste and correct the seasonings as needed. 5. Turn oven down to 350 F. Peel sweet potatoes with your hands and place in a medium bowl. Use a fork to mash them into a smooth paste and season to taste with salt and pepper. 6. Evenly spread the lentil mixture into a 9-x13-inch baking dish. (For thicker layers, use a 9-x9-inch pan.) Spoon the sweet potato mixture on top and smooth with a spatula. Bake for 30 minutes, or until the filling is bubbling at the edges. This recipe freezes well; after assembling, cover and freeze. Thaw overnight in the refrigerator and bake uncovered at 350 F for minutes, or until filling is bubbling at the edges. Leftover mashed potatoes can be used in place of the sweet potatoes.
21 Mashed Potato Stuffed Portabellas 4 Portobello mushrooms (with stems removed) 2 cups mashed potatoes w/garlic (or preferred seasoning, instead of butter--use skim milk to prepare) light Greek dressing 1. Marinate mushrooms in dressing prior to preparing mashed potatoes. 2. Lay the mushrooms top-side down, and scoop the mashed potatoes inside. 3. Bake on a pan at 425 degrees until slightly brown on top. 4. Enjoy!
22 Yield: Makes 2 ½ cups Roasted Beet Dip with Hazelnuts and Goat Cheese 1 ½ pounds golden or red beets 1 tbsp. olive oil 1 large garlic clove (smashed) 5 sprigs of thyme, divided ½ tsp. kosher salt, divided ¾ cup blanched hazelnuts (about 4 ounces) ¼ cup apple cider vinegar 1 tbsp. sugar ¼ tsp. whole black peppercorns 1oz goat cheese ½ tsp. freshly ground black pepper, divided Vegetable crudité and crackers (for serving) 1. Preheat oven to 400 degrees F. Rinse beets and remove any blemishes. Set aside 1 small beet. 2. Place a large piece of foil on a rimmed baking sheet. Place remaining beets, oil, garlic, 3 thyme springs, and ¼ tsp. salt in the center of foil, then wrap into a package to close. 3. Bake beets until knife-tender. About 60 to 70 minutes. Let cool. 4. While beets are baking, toast hazelnuts on another rimmed baking sheet, tossing occasionally, until golden brown. 6 to 8 minutes. 5. Cook vinegar, sugar, peppercorns, 1 thyme sprig, and ¼ cup water in a small saucepan over medium heat, stirring until sugar is dissolved. Transfer to a shallow bowl. Peel and thinly slice reserved beet into matchsticks and add to pickling liquid. Liquid should cover all matchsticks. Let pickle while beets roast. 6. When beets are cooled, carefully peel off skins. 7. Pulse hazelnuts and ½ tsp. thyme leaves in a food process until finely chopped. Add roasted beets, goat cheese, ¼ tsp. ground black pepper, and remaining ¼ tsp. salt and pulse until smooth. Transfer to a serving bowl. 8. Pulse 3 Tbsp. pickled beets in food processor until coarsely chopped (or chop by hand). Stir into beet mixture. Top with remaining pickled beets and ¼ tsp. black pepper. Serve with crudité and crackers alongside. NOTE: Beets can be roasted and pickles can be made 2 days ahead; cover in separate containers and chill. Dip can be made one day ahead; chill in an airtight container.
23 Roasted Salmon, Green Beans and Tomatoes 6 clove garlic 1 lb. green beans 1 pt. grape tomatoes 1 cup pitted Kalamata olives 3 anchovy fillets 2 tbsp. olive oil Pepper 1 skinless salmon fillet 1. Heat oven to 425 degrees F. On a large rimmed baking sheet, toss together the garlic, beans, tomatoes, olives, and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until the vegetables are tender and beginning to brown, 12 to 15 minutes. 2. Meanwhile, heat the remaining tablespoon oil in a large skillet over medium heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side. Serve with the vegetables
24 Salmon Patties 2 (15oz) cans pink salmon 1 onion (finely diced) 1 egg (beaten) 8 saltine crackers (crushed) Salt and pepper to taste 1 stalk celery 1 cup cornmeal 1/8 cup olive oil 1. In a medium size mixing bowl, combine salmon, onion, egg, crackers, salt, pepper, and celery. Mix well. 2. Make patties out of salmon mixture and roll in cornmeal. 3. In a large frying pan over medium high heat oil for frying. Place salmon patties in oil and fry on both sides until golden brown. Drain well. Serve warm.
25 Slow Cooker Harvest Stew Beef Ingredients 1 lb bottom round beef roast (cut into 1-inch cubes) 1 large Russet potato, cut into 1/2-inch dice (about 2 cups) 1/4 cup all-purpose flour 1 medium sweet potato, cut into 1/2-inch dice (about 2 cups) 2 cups peeled, thinly sliced carrots 1, (10-ounce) package frozen pearl onions 1, (14.5-ounce) can no-salt-added, diced tomatoes 1, (14.5-ounce) can low-sodium beef broth 1 cup water 3/4 teaspoon dried thyme 1/2 teaspoon ground black pepper 1, (10-ounce) package frozen peas 2 Tbsp dried parsley 1. Cut the bottom round beef roast into 1-inch cubes and add into a 4-to 6-quart slowcooker bowl. Chop the potato into 1/2-inch dice, adding to the beef cubes, along with the flour. Use a spoon to stir mixture together. 2. Cut the sweet potato into 1/2-inch dice and thinly slice carrots. Add the sweet potato and carrots into the slow cooker bowl over the meat. Top with the pearl onions, diced tomatoes, beef broth, water, thyme, salt, and pepper. 3. Cover the slow cooker with a lid and cook until beef is tender, about 10 to 12 hours on low heat or 5 to 6 hours on high heat. Right before serving, stir in the frozen peas and dried parsley. Cover and let peas cook, about 5 to 10 minutes. Serve.
26 Spaghetti Squash Spaghetti 4-5 lb Spaghetti Squash 14.5 oz can of Hunts 100% Natural no salt added diced tomatoes ½ a can of 15.5 oz Goya Black Beans, low sodium ½ red onion ½ lime juiced 1. Heat Oven to 350 degrees 2. Fill 9 x 13 baking dish with ½ inch of water 3. Carefully cut the spaghetti squash in half, (from stem to base) Scoop seeds out of squash. Discard seeds. Unless you would like to bake them separately. Puncture each half several times with a knife. Lay each half of the squash down in the 9 x 13 baking dish. 4. Cook at 350 degrees for 30 minutes. 5. Remove from oven and let cool for 5 minutes. 6. Shred the squash with a fork 7. Strain the shredded squash 8. Combine the sauce and the squash in a large pan and cook on low for 5 more minutes Sauce: 1. Cut the red onion in half 2. Dice ½ of the onion 3. Place diced onion, ½ can of black beans,, and tomatoes in pot 4. Cut the lime in half, and squeeze juice in the pot 5. Cook on low to simmer for 10 minutes 6. Enjoy (add protein of choice)
27 Stuffed Pepper Casserole 4 cups cooked brown rice 1 TBS olive oil 1 large onion diced 2-3 green peppers diced 6 cloves minced garlic 1 pound ground turkey (97% fat free) Salt and pepper to taste 2 cans diced tomatoes drained with juice reserved 2 Tsp parsley 2 cups shredded Monterey Jack Cheese 1 cup ketchup 1. Preheat oven to 350 degrees. 2. Brown onions and green peppers in olive oil. 3. Brown turkey and garlic with onions and green pepper, season to taste with salt and pepper. 4. Mix rice, turkey mixture, tomatoes, parsley and 1 cup cheese and put in a 9x13 pan. 5. In a bowl, combine ketchup with tomato juice. 6. Poor over casserole and top with remaining cheese. 7. Bake min or until heated through.
28 3 large sweet potatoes, diced 2 lb ground turkey 5 tsp coconut oil or ghee 1 onion, chopped ½ c broccoli, cut into small florets ½ c carrots, diced 1 tsp garlic powder 3.5 tbsp tomato paste 1.5 tsp salt, divided 1.5 tsp pepper, divided ¼ c cream of full fat canned coconut milk 2 tbsp coconut aminos or lite soy sauce 2 tsp rosemary, divided 1 tsp thyme 1 tsp garlic powder Sweet Potato Shephard s Pie 1. Preheat oven to Grease a 9x13 baking dish with 1 tsp coconut oil or ghee 3. Steam sweet potatoes for until soft 4. Heat a large sauté pan over medium head for 2 minutes, add 2 tsp coconut oil or ghee until melted, then add half of your onion and sauté for 3 minutes or until they are translucent then brown your turkey for about 5-7 minutes or until cooked all the way through 5. Place into a large bowl and set aside 6. In same pan, sauté your broccoli and carrots in 1 tsp of coconut oil and ghee for about 5 minutes or until soft 7. Add to the bowl with the turkey along with tomato paste, coconut aminos, 1 tsp salt, 1 tsp pepper, garlic powder, ½ tsp rosemary, and ½ tsp thyme 8. Pack the mixture flat inside the greased baking dish 9. When your potatoes are done, place them in a medium bowl 10. Mash them using an immersion blender or masher 11. Sauté the rest of the onion in 1 last tsp of coconut oil or ghee until translucent 12. Add to the potatoes along with coconut milk, ½ tsp salt, ½ tsp pepper, and ½ tsp rosemary 13. Spread evenly over the meat later in the baking dish 14. Cook in the oven for 15 minutes
29 Tex-mex lasagna 3/4 cup bottled salsa 1 1/2 tsp cumin 1 (14.5) oz can diced tomatoes 1 (8 oz) can tomato sauce 6 precooked lasagna noodles (like Barilla) 1 cup frozen whole-kernel corn, thawed 1 (15 oz) can black beans, rinsed and drained 2 cups preshredded reduced-fat-4-cheese Mexican blend cheese 1. Oven at Combine first 4 ingredients. (I have used ALL salsa as a time saver and if I don't have the other ingredients) 3. Spread 2/3 cup of sauce in bottom of 8 in square baking dish coated with cooking spray. Place 2 noodles over the sauce, top with half the corn and half the beans. Sprinkle with 1/2 cup cheese and 2/3 cup of sauce. Repeat layers once; top with remaining 2 noodles. Spread remaining sauce over noodles. Sprinkle with remaining 1 cup of cheese. 4. Cover and bake at 450 for 30 minutes. 5. Let stand for 15 minutes.
Flourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationShrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationRefresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationWeek Plan Recipes Week of September 10 - September 16
Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More information%FMJDJPVT %*"#&5&4 3&$*1&4
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
More informationPECAN CRUSTED TILAPIA
20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationEarth Day Recipes. Earth Day Cookies
Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream
More informationCOOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees
COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red
More informationServe soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.
Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded
More informationCOOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE
COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)
More informationDiabetic Spinach and Cheese Omelets
Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper
More informationrecipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots
2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries
More informationRecharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
More informationApple Cinnamon Pancakes
Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract
More informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
More informationShopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
More informationDirections:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!!
Pumpkin Pie Oatmeal Ingredients: 1 cup steel cut oats 3-1/2 cups water (almond or regular milk can be substituted) 1 cup canned pumpkin puree 1 teaspoon vanilla extract 1/4 teaspoon salt 1 teaspoon pumpkin
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationHard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
More information22 Healthy Recipes. Commit to eating a healthy snack for 22 days.
22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli
More informationjmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil
ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationTable of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...
Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More information(this isn t the exact recipe, I made some changes)
Savory Pepper Steak http://crockingirls.com/recipes/savory-pepper-steak/ (this isn t the exact recipe, I made some changes) 1½ lbs round steak, cut into ½ in strips ¼ cup flour ½ tsp salt ½ tsp pepper
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More information24 day challenge sample meal plan
24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst
More informationFamily-Friendly Menu: September
Family-Friendly Menu: September Week one Maple glazed pork chops with baked potatoes and salad: One hour or less (A) Deluxe turkey burgers and fries: 30 minutes or less (B) Lemon Linguine with Broccoli
More informationSteak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos
VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger
More informationBarramundi and Lemon Butter
Barramundi and Lemon Butter Serves: 4 Prep Time: 10 Cook Time: 10 4 Australis Barramundi fillets 2 tsp. olive or canola oil 2 Tbsp. butter 1 clove garlic, minced 3 Tbsp. fresh or bottled lemon juice 5
More informationCozy 10 Meals & More Collection recipes
Creamy Chicken Stew 1¼ lbs. boneless skinless chicken thighs, cut into 1-inch strips 16 oz. jar garlic and Parmesan Alfredo pasta sauce 1 cup water 2 tsp. Garlic Garlic Seasoning 1 Tbsp. Onion Onion Seasoning
More informationCelebrate National Nutrition Month with Delicious, Healthy Recipes
Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address
More information1. Heat oven to 350. Butter and flour a large loaf pan (approx 9x5x3). Or use cooking spray.
Banana Bread with flaxseed meal Nutrition Info Calories: 211.4 Fat: 2.5g Carbohydrates: 45.0g Protein: 6.5g 2 1/2 cups whole wheat flour 2/3 cup sugar 3 1/2 tsp baking powder 1/2 tsp salt 1/2 cup flaxseed
More informationSlow Cooker Marinara Chicken and Vegetables
Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More information2018 Summer CSA Recipes Week 5
CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum
More informationBaked Havarti Chili Chicken
Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese
More informationComfort Food Classics
Comfort Food Classics MUSHROOM AND BLACK BEAN TORTILLA CASSEROLE Sauteed mushrooms, cooked black beans, and store-bought salsa are layered with corn tortillas in a baking dish to create this Tex-Mex-inspired
More informationSKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes
DINNER & LUNCH SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More information7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.
Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell
More informationSummertime Vegetarian Menu Plan
Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable
More informationSoups. Created by Nicole Porter Wellness
Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationSlow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow
Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More informationSummer Recipes SWISHY, FISHY TASTY TUNA BURGERS
Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat
More informationClean Eating Taco Shrimp
Clean Eating Taco Shrimp Serves 4 Course: Main Course Main Ingredient: Fish 2 pounds large, pre-cooked shrimp thawed if frozen 4 tbsp. taco seasoning see recipe Clean Taco Seasoning 2 tbsp. olive oil (or
More informationClear Change TM. Category. Recipes
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 GLUTEN FREE- 09/21/2018. Gluten Free- One Pot Turkey Spaghetti
GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken
More information10 Recipes Picky Eaters Love
10 Recipes Picky Eaters Love Breakfast Banana Split Oatmeal Bar High Fiber Chocolate Smoothie Bowl Lunch Green Eggs & Ham Bites Pizza Bites Bell Pepper Pizzas Snack Healthy Coconut Fruit Dip Magic Cookies
More informationCrock Pot Chicken Burrito Bowls
Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationounces sliced turkey Two slices of whole wheat bread; 2 cheese; 1 small meat; 2 lettuce leaves; 1 slice apple Leftover Bib and burrito bowl
Weekly Menu Monday Tuesday Wednesday Thursday Friday Saturday Sunday Smoothie Breakfast Chicken Sausage Frittata; 1/3 cup fresh berries Snack 1/3 cup of Hummus & 5 baby carrots Lunch Bib and Burrito Bowl
More informationIngredients: Directions:
Simply Delicious Crockpot Recipes Crockpot Roasted Root Vegetables 1 cup beets, peeled and chopped 1 cup turnips, peeled and chopped 1 cup baby carrots 2 cups new potatoes, halved 1 red onion, sliced 8
More informationWEEKLY MEAL MENU. Turkey Taco Burgers. Southwestern Pasta Salad. Spicy + Cheesy Chicken Stuffed Peppers. Black Bean, Avocado and Corn Salad
WEEKLY MEAL MENU Breakfast PB + Jelly Bars entree Turkey Taco Burgers e N t r e e Southwestern Pasta Salad entree Spicy + Cheesy Chicken Stuffed Peppers s I D e s Black Bean, Avocado and Corn Salad s I
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationCONTENTS BEVERAGES & BREAKFASTS MAIN DISHES SOUPS & SALADS EXTRAS. Blueberry-Basil Kale Salad 34 Taco Salad 35
GASTRIC GUT RECIPES *Note: Some recipes have been altered from the original recipes featured in the Healing Leaky Gut Cookbook to make them compliant with the Gastric Gut dietary protocol. CONTENTS BEVERAGES
More informationBreakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole
Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More information2011 Warren RECC Recipe Cards
2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More informationSavor the. Holidays. A gluten-free cookbook from
Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4
More informationChicken with Salad Lemon Herb Dressing
Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More information2018 Summer CSA Recipes Week 2
2018 Summer CSA Recipes Week 2 Creamy Garlic Scape Dip INGREDIENTS 10 garlic scapes 1/4 cup almonds 2 tbs. sunflower seeds 2 tbs. olive oil 1/4 cup freshly grated parmesan cheese salt and pepper 1/2 cup
More informationServings 4 Calories 230 ORANGE CHICKEN NUGGETS
New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationMarch 2019 Healthy Grains
March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained
More informationSally s Kitchen Table of Contents
Table of Contents Southwestern Corn Sauté.....Week 1 Doubly Good (and Easy) Tomato Salad....Week 2 Chicken with Red Wine and Peaches..Week 3 Spinach with Pine Nuts and Raisins.Week 4 Watermelon Salad..Week
More informationWood County WIC Cook Book. All recipes include WIC eligible items
Wood County WIC Cook Book All recipes include WIC eligible items Brought to you by the WIC chicks Wood County WIC Bowling Green Ohio 2018 Banana Peanut Butter Bites 3 cups Honey Bunches of Oats 1 cup
More informationA breakfast that would make anyone happy to get out of bed. Makes 1 serving
NOTE: There are some recipes listed below that are not in the meal plan. Feel free to swap the meal plan recipes for these ones or use them as alternatives for later use. Apple Cinnamon Pancakes Makes
More informationSoup s On! Recipes for the Crock Pot: Vegetable Beef Stew. Menu
Soup s On! Menu Vegetable Beef Stew Southwestern Pork Chili Chicken and Wild Rice Soup African Chickpea Soup Vegetable Barley Soup Asparagus Soup Poule au Pot Cream of Cauliflower Soup Sweet Potato Soup
More informationEndlessly Organic Veggie Boot Camp: Holiday Edition
Endlessly Organic Veggie Boot Camp: Holiday Edition Hanukah Menu Latkes with applesauce Mock Chopped Liver Tzimmes Lentil Loaf Rugelach Christmas Menu Egg nog Swedish Meatballs Mac and Cheese 2 versions
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationBaked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationBRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes
BRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes 1 baguette loaf, split in half lengthwise, cut crosswise into 1 1/2-inch slices 2 large ripe beefsteak tomatoes 2 Tbsp. balsamic vinegar 3 Tbsp.
More informationShopping List WEEK 16
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
More informationApple Cider Floats. Apple cider Ice cream Caramel ice cream topping Cinnamon
Apple Cider Floats Apple cider Ice cream Caramel ice cream topping Cinnamon In a glass add two scoops of ice cream. Then drizzle a spoonful of caramel ice cream topping on top of the ice cream. Also add
More informationAll Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
More information